The Tastiest White Beans Recipe Peruvian Style – VeganGo to recipe
We have transformed the traditional Peruvian recipe for “arroz con pollo” into a vegan and very nutritious recipe with white beans!
Packed with flavour, rich in protein, vegan, rich in fibre, packed with vegetables and very healthy.
Written by A.L. Oosterling BSc sports dietitian, NSCA-CPT, ISAK anthropometrist
Vegan Recipe from a Peruvian kitchen
We dive into the delicious world of Peruvian food with this recipe for the tastiest white beans in Peruvian style. This dish is inspired by the classic Peruvian “arroz con pollo,” but with a unique twist. In Peru, “arroz con pollo”, which means “rice with chicken”, is widely eaten. It is a delicious recipe that will enrich your kitchen with an unmistakable aroma that comes from ingredients such as coriander and beer. In this recipe, the white rice has been replaced with white beans and the chicken has been omitted, making it vegan-friendly and incredibly high in fiber (23g fiber per portion!). We will show you step by step how to prepare this delicious vegan “arroz con pollo, sin pollo” (rice with chicken, without chicken haha!). Enjoy the rich flavors that Peruvian cuisine has to offer, but without meat!
Pro Tip: This white bean recipe is perfect for meal prep.
High protein vegan recipe
This protein-rich recipe is 100% vegan. We omitted the chicken from this dish and replaced the rice with white beans. This vegan recipe with white beans provides 22g vegan protein per serving. If you need more vegan protein, you can do 3 things:
- You can increase the portion. For example, divide this dish into 3 or 2 portions instead of 4 and get 30g or 44g vegan protein respectively.
- If you need even more vegan protein, or you cannot tolerate larger portions of legumes, we recommend adding an extra protein source. Consider, for example, smoked tofu, tofu cubes from the Airfryer, dehydrated/texturized soy pieces (soy based chunks or mince), or seitan products. You can also choose to drink a delicious SUPPLEAM vegan protein shake in addition to this dish!
- You can also choose to replace white beans with white lupine. Obviously, adjustments to this recipe will change the nutritional value.
Fiber-rich Vegan Recipe for healthy intestinal flora
Each serving of this dish contains no less than 23 grams of fiber! Fibers contribute to healthy intestinal flora. Fiber is essential for maintaining good digestion and promoting a well-functioning GI-tract. They feed the “good” bacteria in our intestines, help regulate bowel movements and contribute to reducing inflammation. So, while you enjoy the delicious flavors of this dish, you are also giving your body the nutrients it needs for a happy and healthy belly.
Please note: some people have a sensitivity to legumes. Eating legumes such as beans, chickpeas and lentils can cause complaints in this case. Intestinal complaints may include: bloated belly, flatulence and/or abdominal pain. It is advisable to take smaller portions or temporarily avoid legumes if you experience a lot of intestinal discomfort after eating legumes. Discuss possible causes with your doctor.
The Benefits of Legumes in a Row
Legumes, such as beans, lentils and chickpeas, are not only delicious and versatile, but are also very healthy and therefore good for your body! Let’s take a deeper dive into why these nutritional powerhouses should be an essential part of your diet.
1. Good for your Heart and Blood Vessels
One of the most impressive benefits of legumes is their ability to lower LDL cholesterol (also known as “bad” cholesterol). This is vital for the health of your blood vessels and can help reduce the risk of cardiovascular disease.
2. Environmentally Friendly Choice
In addition to the health benefits, legumes also have a low climate impact compared to many other food sources. Growing and producing legumes requires less land, water and energy than meat production. By including legumes in your meals more often, you can make a positive contribution to reducing the environmental impact and preserving our planet.
3. Legumes are rich in protein and packed with nutrients
Legumes are an excellent source of plant-based protein, making them a great alternative to meat, especially for people aiming for a more plant-based diet. Additionally, several types of legumes provide essential nutrients, such as vitamin B1 and iron, making them a valuable addition to your daily diet.
4. Legumes are rich in fiber
Last but not least, legumes are rich in dietary fiber. These fibers contribute to healthy digestion, help regulate blood sugar levels and promote a feeling of fullness, which can help with weight management. In addition, the fiber in legumes serves as food for the beneficial bacteria in your intestines, which has a positive effect on your intestinal health and the immune system.
In short, by regularly eating legumes you contribute to both your health and the environment.
Frequently asked questions
Can I use other legumes instead of white beans?
Yes, you can use other white beans, such as lima beans, lupin or chickpeas. The taste will change, but it can still be very tasty!
We do not recommend dark colored beans as they will obscure the beautiful green color and significantly change the taste.
Is this dish with white beans spicy?
The spiciness depends on the amount and type of yellow pepper paste (aji amarillo) you use.
The aji amarillo paste has a medium-medium heat: 30,000 to 50,000 Scoville heat units.
For comparison, a Madame Jeanette pepper has 100,000 to 350,000 Scoville heat units.
Ají amarillo paste is especially necessary for its unique taste and aroma. You can also choose to order an aji amarillo pasta that is less spicy (ají amarillo menos picante).
What is ají amarillo paste?
A Peruvian chili pepper.
In Spanish, ají means “chili” and amarillo means “yellow”
It has a clean, “sunny” taste, with hints of tropical fruit and a light raisin-like aftertaste.
It is a moderate-medium spicy chili pepper: 30,000 to 50,000 Scoville heat units.
Where can I find ají amarillo paste?
You can easily find this aromatic chili pepper paste online or in stores. Type “aji amarillo pasta” into Google and you will find an (online) store that sells Peruvian chili pepper. We used the Ají amarillo paste from Del Huerto and bought it online.
Can I leave the ají amarillo paste out?
Yes, but this will affect the taste of the final dish.
How can I add more vegan protein to this dish?
You could add the following vegan protein sources to this recipe:
– vegan chicken pieces (soy-based)
– soy chunks (dehydrated soy chunks)
– smoked tofu
– regular firm tofu, for example cubed from the Airfryer
You can also choose to replace white beans with white lupine beans. This will provide 45g vegan protein and 475 kcal per serving.
Keep in mind that adding an extra vegan protein source can affect the nutritional value.
The Tastiest White Beans Recipe Peruvian Style – VeganYou will never want white beans any other way! Packed with flavour, healthy, vegan and rich in protein.
|Doelen||Afvallen (droogtrainen), Gezondheid & Fitness, Darmgezondheid|
|Dieet||Glutenvrij, Vezelrijk, Calorie-arm, Gezond, Clean & Fit, Vetarm, Zonder noten, Zonder soja|
|Number of servings||4|
|Preparation time||15 minutes|
|Cooking time||45-60 minutes|
|Total cooking time||60 minutes|
Nutritional value per portion: 365 kcal | 22gr protein | 48gr carbohydrates | 2.8gr fats | 23gr fiber
- 1000g white beans from a can or glass (2 large cans)
- 3-4 (12-15g) garlic cloves, halved
- 1 large (120g) red onion (or 2-3 small ones), cut into large pieces
- 2 (310g) red peppers, diced
- 2-3 (200g) carrots, diced
- 1 small can (140g) canned corn
- 100g peas, frozen, fresh or canned
- 1 tbsp aji amarillo paste (optional – available online)
- 3 (120g) handfuls of spinach leaves
- 50g cilantro/coriander
- 250ml beer/lager (we used Heineken)
- 400ml stock (we dissolved a stock cube in hot water)
- 1 teaspoon powdered cumin
- 1/4 teaspoon pepper
- To taste: (low sodium) salt
For the “Salsa Criolla”
- 1 (120g) large red onion
- 1-2 limes
- handful of cilantro/coriander, finely chopped
- Drain the beans and corn and rinse thoroughly;
- Cut the garlic, red onion, pepper and carrot and have ready for use;
- Heat a pan and add the onion, garlic and half of the red bell pepper. Add small dashes of water so no oil is needed. When the onion starts to get a bit translucent, add the “aji amarillo”, cumin powder, salt and pepper and fry briefly. Make sure your mix doesn’t burn and keep adding small splashes of water as needed.
- Add the spinach, coriander and beer and mix.
- Add the contents of the pan to a blender and blend until smooth;
- Heat a deep pan and add the white beans and the mix from the blender. add 400ml of stock and place the lid on the pan. Let it simmer for 30 minutes on low-medium heat. Stir the white beans a few times in between waiting, so that the bottom does not burn;
- After 30 minutes add the peas, corn, carrots and red pepper. Let simmer for another 15 minutes over low heat;
- While the white beans are simmering, cut the red onion into half rings. Pull the onion rings apart and rinse them thoroughly to remove the bitterness.
- Add the onion rings to a bowl, squeeze the juice of 1 lime over them and add the finely chopped coriander. Add salt to taste. Let stand for a few minutes. The acid from the lime juice will penetrate into the red onion, leaving you with a delicious fresh-sour salsa;
- Scoop up about 300-350g of the tastiest Peruvian-style white beans if you want to get 20g of vegan protein. Add a tablespoon of the red onion salsa and enjoy this delicious white bean recipe!
Need more vegan protein?
This delicious Peruvian-style white bean recipe is inspired by the classic “arroz con pollo”. The name says it all: the classic dish contains chicken (pollo). We have omitted this to make the dish vegan. If you want to add extra vegan or vegetarian protein, try this: Consider, for example, sliced smoked tofu or cubes of tofu from the Airfryer or an omelette!